If you haven’t tried Coach Kozak’s butt kicking 30 Minute Fat Blazing Workout yet, you should! It was my Monday workout and I’ve only done it once months ago and I do remember it being challenging. For the cardio round I used 5lb dumbbells and kicked it up to 8lbs for the core and strength round. I won’t lie to you, I did want to vomit! My legs were burning, my shoulders were on FIRE, and my heart was pumping but I didn’t stop. I totally love, love, love this workout and the awesome endorphins that followed! It’s a great workout for Mondays to get you started on the right foot for the week not to mention, it torches major calories.

When I was able to pick myself up off the floor, the best way I know how to reward my efforts is with a post workout smoothie. This smoothie is thick and creamy and provides you with the sugar and carbs needed to restore those glycogen storages.

What you’ll need for your high protein post workout smoothie:

1 1/2 cup unsweetened almond milk
1/2 a frozen banana
2 tbsp PB2 or 1 tbsp of a nut butter
1 tbsp chia seeds
1 21g scoop of chocolate protein powder
A dash of ground cinnamon
1-2 ice cubes
For garnish (optional) 1/2 tsp of hemp hearts and cacao nibs

In a high powered blender place all of the ingredients except for the cacao nibs and hemp hearts and blend until smooth, about 20 seconds. Pour into a glass and garnish with cacao and hemp. Enjoy!

Nutrition Facts Calculated without the garnish
1 Serving
Calories 280.7
Total Fat 11.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 27.5 g
Dietary Fiber 10.7 g
Sugars 8.3 g
Protein 25.6 g

The post Skinny Chunky Monkey Smoothie – Post Workout Smoothie appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Coach Kozak and I had a fast and effective workout session today at the gym. Between work and my workouts, I stay pretty darn busy but never too busy to nourish my body when I need to. After the gym, we came home and I whipped up some recovery smoothies. Now I may not be in Michigan (Coach’s homestate) where the snow is piled high but I’m so over this silly cold/cool weather. I’m ready for my bikini and a fruity tropical drink in my hand. However since I’m at home in Texas, I’ll settle for a fruity post workout smoothie. 🙂

On the menu today, pineapple! Pineapple is great for recovery because it contains the enzyme bromelain. Bromelain aids the body in the digestion of protein and can also assist in the curbing of inflammation of athletic injuries. In short, it’s great for tissue growth and healing.

Here’s what you’ll need for your Pineapple Protein Smoothie:

1 1/2 cup of filtered water or coconut water
1/2 cup diced frozen pineapple
1/2 a banana (frozen for icier consistency)
1 stem of kale (torn and removed from stem)
1 scoop protein powder (I used a vanilla protein powder)
1/2 tsp of chia seeds on top once blended (optional)

Place all of your ingredients into your blender except for the chia seeds and blend for about 30 seconds or until completely smooth!

Top it with some beautiful chia seeds or don’t, that’s up to you.

Isn’t it a beauty? Just make sure you get background items out of the shot unlike someone who was just ready to down her smoothie. Enjoy y’all!

Nutrition Facts calculated using filtered water. Adjust accordingly for coconut water.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 233.0
Total Fat 4.0 g
Cholesterol 60.0 mg
Sodium 103.2 mg
Potassium 693.1 mg
Total Carbohydrate 32.9 g
Dietary Fiber 5.5 g
Sugars 17.2 g
Protein 21.3 g

The post Island Dreamin’ Protein Smoothie – Pineapple Banana Kale Smoothie appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.